We all have those months when they’re ridiculous painful, the cramps are at their worst and we are rolling around on the bed trying to find the most comfortable position, so here are some of my top tips for getting you through it.
Staying healthy on your period is so tough, when you’re craving so much, you’re in pain, but there are things that you can do to stay healthy on your period!
- Curb your chocolate craving. This is one I find ridiculously tough in that week, I crave so much chocolate, but there are alternatives that we can use as I have found having chocolate gives me crazy mood swings, so having fruit, or even frozen yogurt, that way you’re getting your sweet fix, but it is so much healthier. Or if that isn’t to your liking, look at trying things like dark chocolate, you won’t eat as much but you will also feed your cravings!
- Avoid romance sections or things that will make you cry: Your hormones are high, it might seem like an awesome idea to stick the notebook on and have a good chill time, but instead put something that will make you laugh on, laughter is the best medicine!
- Avoid things that are high in sodium: When you’re on your period most people end up bloating and being in lots of pain so try to avoid things like soda, try to drink 2 litres of water a day to try and keep the bloating to a minimum.
- Modifying your workouts: I have found that working out a little can really help, so if you’re having crazy cramps and they’re hurting, go for a little walk, bike ride, even a light job (not a marathon but a little jog around the block will help. If you’re going to go for a jog, do some pre running stretches that will help to target your abdominal area, so things like hip rotations. Make sure you take some pain relief around 30 mins before you run, if you go for a run or a jog, instead of doing a long run, try to do like HIIT run, so short high intensity bursts and in the final 5 – 10 minutes do a power walk to let your body cool down.
- Vitamin B6: Vitamin B6 helps the brain to produce serotonin, but it also helps to reduce PMS cravings, increase you energy levels, regulate your mood swings and even lessen the bloating. (Honestly, it’s like perfect and helps so much)
- Make sure you’re getting enough sleep: This is so important for you during your monthly, if insomnia occurs due to your hormones changing take a hot bath around an hour before you go to sleep, that way it will help to relax your body and get you ready for bed. Another option is having a late afternoon walk, by being outside in the late afternoon it may help to stimulate melatonin which regulates the body’s internal clock.
- Tea: Tea is absolutely amazing while on your period, instead of reaching for some coffee or alcohol, having things like ginger tea can help with nausea and menstrual cramps. Whereas coffee and alcohol can increase anxiety and play with your heightened emotions.
- Calcium: When you’re on your period as it can really help to reduce your PMS symptoms but can also help with your bone health.
- Magnesium: Magnesium is another really good thing to have while you’re on your period, as it can really help reduce the swelling that is caused by your period.
- Breaking up your meals: When you’re on your period what can really help is eating little and often, so instead of having 5 normal sized meals, what might help is to eat little and often because you don’t want to feel too full or too hungry as you can end up feeling really sick so little and often can help.
- Yoga: Yoga is so brilliant for you on your period so I will list good yoga poses for you that can really help!
Yoga poses for menstrual cramps:
- Janu Sirsasana (head to knee forward bend): Start of the floor with your legs extended, then bend the right knee outward so your foot is pressed on the inner left thigh. Grab your shin or foot and lengthen your torso over the straightened leg.
- Seated Side Stretch: Start off by getting comfy on your mat, tilt your body from side to side, feel that gentle stretch on your side, take a deep breath, lengthen your spine and take it slowly.
- Reclining Eagle Twist: The reclining eagle twist can really help to relieve tension and loosen the lower back, so lay on your back, and twist your legs from side to side, but make sure that your shoulder blades are on the floor and feel that awesome stretch!
- Pigeon Pose: This can rally help your hip opener, if you’re in a lot of pain you can use things like a pillow, to help with the pain, don’t push things too quickly, you need to take it slowly and if you can’t get straight into it for the pain, ease yourself in.
- Child’s Pose: Child’s pose can really help you, it doesn’t matter if it is a regular child’s pose just do what makes you comfortable but keep breathing it will really help.
Do not pressure yourself too much trying to get into these poses, you don’t want to make things more painful for yourself you want to be comfortable and relax the muscles.
Foods that will really help you while you’re on your period!
- Leafy green vegetables: These beauties are filled with things nutrients like iron and B vitamins but they’re also high in fibre which can help with digestive issues, that can be associated with your monthly!
- Nuts: Nuts are filled with the good fats and omega-3s, and can be more filling than just junk food.
- Fresh Fruits: Fruit can really help with period related digestion problems and during these times it can be completely helpful, and I’ve found that fruits help with cramps.